Recipes
Chicken and chickpea stew
Ingredients:
1 tbsp (15 mL) canola oil
2 celery stalks, chopped
2 carrots, diced
1 onion, chopped
2 garlic cloves, minced
4 cups (1 L) low sodium chicken broth
3 cups (750 mL) spaghetti sauce
1 can/19 ounces (540 mL) chickpeas, rinsed and drained
1 can/19 ounces (540 mL) white kidney beans, drained and rinsed
1 ½ cups (375 mL) dry short tube pasta (such as ditalini)
½ tsp (2 mL) fresh ground pepper
8 skinless, boneless chicken thighs cut into ½-inch cubes
½ cup (125 mL) grated fresh parmesan cheese
Makes 12 servings • Serving size: 1 cup (250 mL)
Instructions:
1. In large sauce pan, heat canola oil over medium heat. Add celery, carrot and onion and sauté until tender. Add garlic and cook about 1 minute, stirring constantly.
2. Add broth, spaghetti sauce, chickpeas, kidney beans, pasta, pepper and bring to a boil.
3. Reduce heat to medium-low and simmer until pasta is tender, about 10-12 minutes. Add chicken to pan and cook 5-8 minutes, until chicken is cooked through.
4. Sprinkle with parmesan cheese and serve.
Notes:
Calories: 170 g
Total fat: 4.0 g
Saturated fat: 1.0 g
Trans fat: 0.0 g
Cholesterol: 18 mg
Sodium: 544 mg
Carbohydrate: 23 g
Fibre: 4 g
Protein: 10 g
Recipe courtesy of Pulse Canada: http://www.pulsecanada.com. This recipe can also be found in the Canadian Diabetes Association’s 2010 Healthy Living Calendar.